25% off food pun sale with GENKINUTRITION

25% off food pun sale with GENKINUTRITION

Can you use some humor right now? I sure can. This month, I’m partnering with Jonathan Valdez, a fellow fun RD in NY. Jonathan runs Genkinutrition, a food and nutrition communication agency. Jonathan’s got a flare for style and fun personality, so I thought I’d reach out to collaborate on a food pun giveaway.

This giveaway is unique- 3 winners will pick their own tee, tank, tote, mug or onesie! I’m also running a 25% off sale- use GENKINUTRITION at check out for 25% off until Jan.31.

Now until Jan 19, enter our Instagram contest! Details here:Jonathan Valdez (@genkinutrition) • Instagram photos and videos

genkinutrition's profile picture

NEW YEAR GIVEAWAY TIME! I’m partnering with @nutrigirl66 (Sound Bites Nutrition) to bring you a very special treat. We’re giving THREE winners ONE FREE swag item from Sound Bites Nutrition Store filled with food puns on mugs, totes, unisex shirts, onesies, and tank tops (unfortunately, long-sleeve isn’t part of the giveaway). The store can be found #linkbio.
Here’s How To Enter:⁠
1. LIKE this photo⁠
2. FOLLOW @genkinutrition and @nutrigirl66
3. TAG a friend in the comments! One Tag in the comments is an additional entry. THERE IS NO LIMIT ON ENTRIES
4. Share this photo in your story and tag both of us for an additional 3 entries.
And guess what? I have a special discount so EVERYONE is a winner! Use code “GENKINUTRITION” at checkout for 25% off your next Sound Bites Nutrition swag order through the end of the month. Sound Bites Nutrition also has a “Lettuce Beet Hunger” giving program. Each purchase contributes to food insecurity by providing counseling, programs, and nutrition education. Purchase with a good purpose! Part of proceeds to go to @lasoupecincinnati and St. Francis Seraph Ministries.
RULES:⁠ ⁠Valid for U.S. residents only (this includes Hawai’i and Alaska). This contest is not sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use. Winners will be randomly selected. There are 3 prize packs to be given away. Contest only open to residents of the Continental U.S. who do not have a PO Box, APO, or FPO address. The giveaway closes on Monday at 11:59 PM EST, 1/18/21. Once announced, the winners have 24 hours to claim their prize. If they do not, a new winner will be chosen.

Chloe’s fruit pops product review

Chloe’s fruit pops product review

It can be difficult for people with food sensitivities or allergies to find tasty alternatives. While it may be cold outside, ice cream and ice cream pops remain popular desserts. But, most contain dairy, which may be off limits to those with lactose intolerance or dairy allergy.

In addition, some people may be trialing Veganuary (AKA vegan January). There’s plenty of meatless alternatives out there, but most desserts include milk, butter and eggs. Enter Chloe’s!

As a dietitian, I was happy to try samples of a new dairy free frozen dessert. While the company is called Chloe’s fruit pops, they also offer a non-dairy alternative made from oats. Being the curious culinary professional, I tried both the fruit pops and oat milk pops.

The fruit pops are made from just that- fruit, cane sugar and water. I love that they don’t include artificial colors, sugar alcohols (which can aggravate those with IBS) or any artificial flavors. To quote Willy Wonka, “the strawberry tastes like strawberry!”.

The fruit pops come in 9 delicious varieties including raspberry, blueberry, mango, banana, pomegranate, tangerine, cold pressed coffee, dark chocolate and strawberry. I’m a huge fan of mango and cold pressed coffee.

They also make dairy-free oat milk pops. The three fabulous flavors include salted caramel, raspberry chip and mint chocolate chip. All varieties are dairy free and low in fat.

My favorite was the mint chocolate mint oat milk pop. It wasn’t overly sweet, but had a smooth texture and refreshing spearmint taste with mini chocolate chips. They contain just 120 calories and a few grams of fat, which is awesome for anyone watching their waistlines this new year.

They also make a more decadent variety of dipped pops including banana, coconut, dark chocolate and strawberry. These will run you about 180 calories each, which is still within reason for dessert.

Check out their selection and locations to buy. You can find a coupon on their web site or drop me an email and I’ll send you one! Chloe’s Pops | Frozen Fruit Pops and Bars (chloesfruit.com)

Email here: lisa@soundbitesnutrition.com 

#ambassador #product review #freecoupons

Rolled oats with Arctic apples, flaxseed, walnuts and cinnamon

Rolled oats with Arctic apples, flaxseed, walnuts and cinnamon

If you’re still eating the pre-packaged oatmeal with 3 tsp. of added sugar, it’s time to up your oatmeal game. While that’s a quick, convenient breakfast, it’s less expensive and more delicious to make your own.

I received a few sample packages of Arctic® Apples | Distinctly Nonbrowning Apples this week, which are a genetically engineered apple. They were Golden Delicious and Granny Smith varieties in individual pouches. This makes it easy to grab and go for snacks.

Before you get upset about GMOs, know the facts. GMOS are genetically modified organisms. Scientists modify plants by transferring a beneficial trait from one plant to another plant. One example would be insect resistance. The products undergo several years of testing for health and safety, including allergy testing. Read more about them here: GMO Answers | GMO Facts – Everything to Know About GMOs

To date, there are 10 GMO crops including alfalfa sprouts, soybeans, corn, sugar beets, canola, summer squash, potato, papaya, cotton and a few varieties of apples. If a food contains a GMO crop, it will be labeled bioengineered food. Any food that is 100% organic will not contain any ingredients that are GMO. GMOs are used globally to help reduce crop waste, hunger and prevent malnutrition.

In the case of Arctic apples, which are labeled bioengineered, the producers “knock out” the enzyme polyphenol oxidase, an enzyme that makes the apple turn brown when it’s exposed to air. This engineering makes the apple more shelf stable once cut and helps to reduce food waste. Consumers tend to be more likely to toss out apples or other fruit (such as avocado) once they start to brown.

What I liked about these apples was both the taste and texture. Like regular Granny Smith apples- Arctic apples were tart and somewhat firm. They chopped up easily and added some great color to my otherwise beige breakfast.

The recipe below is better known as “loaded oatmeal” in my house. I like to throw everything but the kitchen sink into my cereal to boost the taste, texture and nutritional value. You can use chia seeds if you don’t have ground flaxseeds and any chopped nut will do.


1/2 cup old fashioned rolled oats

1/2 tsp. ground cinnamon

1 tsp. ground flaxseed

1/2 Granny Smith Arctic apple

1 tsp. chopped walnuts


  1. Place rolled oats in a microwave safe bowl.
  2. Add cinnamon, flaxseed, apples and chopped walnuts.
  3. Add 1 cup water and mix ingredients together.
  4. Cover the bowl with a glass or other microwave safe lid and microwave for 2 mintues.
  5. Mix and serve.

Makes 1 large serving.


Start fresh with frozen foods by Pritikin

Start fresh with frozen foods by Pritikin

Between our sourdough hobby and pandemic banana bread baking, the virus has taken its toll on our waistlines. At the beginning of the pandemic, many of us became more acquainted with our kitchens while juggling Zoom calls. With 9 months into Covid, many of us are experiencing cooking fatigue.

While the jury is out as to how ‘widespread’ weight gain is since the pandemic, health experts estimate anywhere from 3 to 20 pounds gained. In a survey of over 1,000 WebMD readers, almost 1/4 of male readers and ½ of females complained of weight gain due to COVID. As the rate of the virus rises and cooler temps set in, we need to be prepared for another potential lockdown, which could to lead to more rings around the waistline. 1

The good news is that it’s never too early to consider a diet reset. With 2021 right around the corner, now is a perfect time. If losing weight or eating healthier is on your resolution list, Pritikin Foods may be just what you’re looking for.

I received samples of Pritikin Foods to try in exchange for my honest review. If you’re not familiar with the product, they’ve got quite the reputation and have been around for over 40 years.

Pritikin’s philosophy is to use whole or barely processed foods to encourage a healthy lifestyle. Meals are low-calorie and contain lean protein-rich foods such as fish, beans or soy-based products as well as vegetables and whole grains. Added sugar, sodium and unhealthy saturated fat is kept at a minimum.

In over 100 peer-reviewed studies, research shows that the Pritikin Program, including The Pritikin Eating Plan may help reduce the risk of chronic illnesses such as heart disease.

I sampled the Lemon Cod meal for lunch this week and was pleasantly surprised by the nutritional quality and taste of the product. The fish was flaky and tender with a mild vegetable-based sauce including onions, tomatoes and garlic. The whole grain brown rice was lightly seasoned with a perfect texture. A serving of bright, steamed broccoli rounded out the meal.

Compared to other frozen meals, Pritikin Foods provide only a third of the sodium (210 mg) and are low in sugar, fat and saturated fat. In addition, the fish provided 24 grams of lean protein, which is very satisfying.

If you’re thinking that frozen meals are inferior to homemade, you may change your mind after trying these. A low-fat, high-fiber frozen meal beats a calorie-laden, carry-out meal when you’re concerned with your arteries and waistline.

Give them a try. You’ve got nothing to lose but that Covid spread.

New Pritikin Foods customers can get 20% off their first 10 or 24 meal package when they use SOUNDBITES20 at checkout.

www.pritikinfoods.com/?utm_source=prrefferal&utm_medium=soundbitesnutrition&utm_campaign=dec2020 <http://www.pritikinfoods.com/?utm_source=prrefferal&utm_medium=soundbitesnutrition&utm_campaign=dec2020>


  1. https://www.webmd.com/lung/news/20200521/quarantine-weight-gain-not-a-joking-matter
Egglife Southwest Wrap with Turkey & Avocado

Egglife Southwest Wrap with Turkey & Avocado

Looking to cut down on carbs? I have the eggsact product for you! Cutting carbs doesn’t mean cutting taste. Whether you’re on a gluten-free, dairy-free or keto-friendly diet, you’ll love the versatility and nutritional quality of Egglife egg white wraps.

I was so eggcited to receive coupons and fun swag from the company to try out the product! I found them at Fresh Thyme in the refrigerator section and they’re available around the country at Sprouts and Festival Foods.

They come in four delicious flavors including original, rye style, Southwest style and Italian style. I opted for the Southwest style for my wrap recipe. No yolk here- 4 great flavors!

Compared to regular, carb-heavy wraps, Egglife egg white wraps have 99% less carbs, 80% fewer calories, 25% more protein and 100% taste! As the name suggests, they’re made from egg whites and a handful of other ingredients. Each wrap provides 5 grams of protein, 1 gram of carbohydrate, 0 saturated fat and just 30 total calories. The texture is soft, fluffy, and flexible to wrap.

Egglife egg white wraps would be the perfect addition to anyone’s diet, whether you’re trying to limit carbs for diabetes, cutting calories or carbs for weight loss, or avoiding gluten and dairy for medical reasons.

I came up with this eggscellent recipe using the Southwest style Egglife wraps. You can taste a hint of cumin and garlic in the wrap, which went well with the ingredients I included in this quick keto-friendly recipe.

Whether you’ve got leftover turkey from Thanksgiving or not, this is a simple, delicious recipe to try. That’s a wrap!

Southwest style wrap with turkey and avocado


1 Tbsp. canola oil

½ cup sliced onions

1 bell pepper, sliced

2 Southwestern Style Egglife wraps

4 oz. turkey breast

1 avocado, sliced

2 Tbsp. shredded cheese

Cilantro, chopped (optional)


  1. Heat oil in a medium skillet and sautee the onions and peppers until soft. Set aside.
  2. Add 2 slices of turkey breast to each Egglife Wrap.
  3. Add half of the cooked peppers and onions on each tortilla.
  4. Add the avocado slices, shredded cheese and cilantro to each tortilla.
  5. Roll up and eat!

Makes 2 wraps. For more information, check out https://egglifefoods.com 

Are bagels really healthy? Nutrition, Benefits, and Downsides

Are bagels really healthy? Nutrition, Benefits, and Downsides

It’s your lucky day at work! Someone brought in fresh bagels. Should you eat one? Are they healthy or will they wreck your diet?

Bagels are a type of bread that’s shaped like doughnuts, but contain minimal fat and less sugar. They are made of raised dough that is shaped and boiled then baked to form a firm crust.

The origin of bagels is not clear, though some believe Polish immigrants brought the bagel to America.

This article will review the nutritional content, benefits and downsides of bagels.

Bagel nutrition- size matters

The nutritional content of a bagel varies depending on its size. A store-bought bagel will be smaller than one from a bakery chain and will contain fewer calories, fat grams and other nutrients. You can also find 100-calorie bagels in some stories. Aldi has a version that’s whole wheat for 100 calories. https://www.aldi.us/

A 4 oz. bakery-style bagel provides roughly 245 calories, 1.5 grams fat, 0 mg cholesterol, 430 mg sodium, 48 grams carbohydrate, 162 mg potassium, 4 grams dietary fiber and 10 grams of protein.

If the flour used in the bagel is enriched, the bagel will also contain a decent dose of folic acid. Folic acid is a B vitamin that is added to flour that helps prevent birth defects. 1

Enriched flour also provides iron and B vitamins including thiamine, niacin and riboflavin.

Bagels may be made with whole grain or multi-grain flour. This would increase the fiber content of the bagel, though the calories and carbohydrate content would remain the same.


Bagels are low in fat and cholesterol. They can be a good source of iron and B vitamins.

Bagel benefits

The beauty of bagels is their convenience. Bagels make a great grab and go breakfast or quick post-workout meal due to their high carbohydrate content.

Bagels have two halves and can be shared or half may be eaten later.

Bagels come in multiple varieties and flavors and can be paired with cream cheese, peanut butter, avocados, eggs or hummus. They are often served with lox (salmon) and cream cheese in NY style delis.

In addition, bagels are versatile and can be served “cold” or toasted. Cold bagels are chewy while toasted are crunchy. Go for whole grain bagels when possible. These will be higher in fiber than bagels made with white flour.


Bagels are a convenient food to eat for breakfast or other meals. They can be paired with several toppings and can be served cold or toasted.

Bummers about bagels

Bagels may be detrimental for “waist management” due to their high calorie load. A bagel with 2 Tbsp. of cream cheese packs 350 calories.

Bagels that contain chocolate chips, cheese or sugar-cinnamon coating will be high in calories, fat and sugar. They’re kind of more like doughnuts in this sense.

As bagels are high in carbohydrates, they can raise blood sugar in people with diabetes. 2

Like other bread products, bagels are high in sodium. A plain bagel provides nearly 400 mg of sodium, which is 16% of the Daily Value.

Bagels get stale quickly and should be eaten within a day or two of being made.


Bagels are high in sodium and carbohydrates. They should be eaten when fresh for best quality.


  1. Experts urge addition of folic acid to flour to halt “avoidable tragedy” of birth defects

BMJ 2018; 360 doi: https://doi.org/10.1136/bmj.k477 (Published 31 January 2018)

  1. Shila Shafaeizadeh,1,*Leilani Muhardi,2 Christiani Jeyakumar Henry,3,4 Bert J. M. van de Heijning,5 and Eline M. van der Beek5,6  Macronutrient Composition and Food Form Affect Glucose and Insulin Responses in Humans. Nutrients. 2018 Feb; 10(2): 188.

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